STRENGTH
Back Squat
Every 2 Min for 10 Min (5 sets)
2 “heavy” Back Squats (Aim for above 75% of 1RM)
WORKOUT
AMRAP 20
20 Wall Ball 20/14
10 shuttle runs (25ft)
10/10 Single Arm DB Clean & Jerk 50/35
Read MoreWORKOUT
EMOM 12 (3 Rounds)
Alt. B/T…
Min 1) Max Reps KB Swing 53/35
Min 2) Max Reps Box Jump Over 24/20”
Min 3) Max Reps Pull Ups
Min 4) Rest
POST WORKOUT SKILL
For Quality:
3 Rounds:
10+ Toes To Rings
:30 Ring Plank
3 Wall Walks
10/10 Single Arm DB Press (moderate weight)
Read More90 MIN SATURDAY WORKOUT
Part 1)
Partner Workout 3 Rounds:
*Teams of 2, YGIG Style
600m Run
20 Air Squat
20 Alt. DB Snatch
Part 2)
STRENGTH
Every 2 Min for 14 Min (7 sets)
1 Hang Power Clean + 1 Power Clean + 1 Jerk
*use a heavy weight!
Part 3)
PARTNER WORKOUT “the main workout”
*Teams of 2
*YGIG
AMRepsAP 7 min
Squat Clean Thruster 135/95
Read MoreSTRENGTH
Part 1 / Warm Up:
EMOM 9 (3 Rounds)
Alt. B/T…
Min 1)* HS Hold / HS Walk Practice / Progression
Min 2) *Strict Pull Ups / Strict Chest To Bar
Min 3) 10+ DB Sumo Deadlift (moderate weight)
*You choose the reps
Part 2)
Shoulder Press
7x1 @ 85+% of 1RM
*aim to have all sets at 85% or heavier!
WORKOUT
3 Rounds: (12 min)
Fight Gone Bad Style
Min 1: Max Cal Bike
Min 2: Max Reps Air Squats
Min 3: Max Reps Pull Ups
Min 4: Rest
Read MoreSKILL
10 Min Review Bar Muscle progressions / regressions
WORKOUT
*A Revamped variant of last week’s capacity builder
EMOM 28 Min (7 Rounds)
Alt. B/T..
1) 15+ KB Swing 53/35
2) 10+ Box Jump Over 24/20”
3) *Bar Muscle Up / or /progression
4) :30 Hollow Hold / Tuck Hold
*you choose the reps!
Read MoreSTRENGTH
Part 1)
Push / or / Split Jerk
5 reps @ 65% of 1RM
3 @ 70%
1 @ 75%
5 @ 70%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%
1 @ 85+%
Part 2)
Deadlift
10x1
*Find a heavy single for the day!
*No drops - work on your eccentric strength!
*Start @ 65% ish and build incrementally until you reach your “heavy” lift for today.
*does not need to be a 1RM!
Read MoreSTRENGTH
Front Squat
5x2 @ 85% of 1RM
WORKOUT
CF Open WOD 19.1
AMRAP 15
19 Wall Ball 20/14
19 Cal Row
Read MoreSATURDAY STRENGTH
Every 90 sec For 12 Min (4 Rounds)
Alt. Between…
Station 1: *Sandbag Over Shoulder 150/100
Station 2: *Bench Press (70-80% of 1RM)
*Aim for 3 or more reps (these should be heavy and challenging!)
WORKOUT
For Time:
30-20-10
Hang Power Snatch 75/55
Bar Facing Burpee
Directly into…
800m Run
*13 min cap
Read MoreWORKOUT
CrossFit Open Workout 20.2
AMRAP 20
4 DB Thruster (2x50/35)
6 Toes To Bar
24 Double Unders
Read MoreWORKOUT
“White Knuckle”
AMRAP 15
400m Run
12 DB Burpee Deadlift (2x50/35)
STRENGTH / / CASH OUT
For Quality
3 Rounds: (or 17 min)
:10 L Sit
:20/:20 Side Plank
30 Shoulder Tap
10 Ring Push Ups
:20 Sandbag Bear Hug 150/100
:30 Dead hang form pull up bar
Read MoreHEAVY DAY
Part 1)
Back Squat
5 x 2 @ 85% of 1RM
*Emphasis on speed
Part 2)
Shoulder Press
5 x 2 @ 85% of 1RM
*Emphasis on speed
FINISHER
AMRAP 7
7 Banded Strict Pull Ups (Aim for UBK reps)
7/5 Cal Bike
Read MoreWORKOUT
EMOM 40 (10 Rounds)
Alt. Between…
Min 1: 15+ KB Swings 53/35
Min 2: 10+ Box Jump Over 24/20”
Min 3: *Toes to Bar
Min 4: 50ft Walking Lunge (add weight IF needed)
Read MoreSTRENGTH
Every 2 Min for 12 Min (6 rounds)
1 Hang Squat Clean + 2 Front Squats
*start at a moderate weight and finish at a “heavy” weight!
WORKOUT
“Forever Singles”
AMRAP 10
4 Hang Power Cleans 115/80
40 Single Unders
4 Push Jerks 115/80
40 Single Unders
4 Front Squats 115/80
40 Single Unders
Read MorePARTNER WORKOUT
PART 1:
AMRAP 15
*Teams of 2 / / YGIG
*Partners alternate after each complete round
6/5 Cal Bike
2 Alt. DB Snatch 50/35
*Start at 2 reps, and add 2 reps every round
*Bike Cals never change
PART 2:
*Partner Style / / YGIG
*Teams of 2
FOR TIME:
80-60-40-20
Wall Ball 20/14
KB Swing 53/35
*after each set 400m Run (200m Each)
Read MoreSKILL
Handstand Drills
Handstand Push Up Scaling
Handstand Walk Drills
STRENGTH
Deadlift 7x1
Set 1) 1 Rep @ 65% of 1RM
Set 2) 1 Rep @ 70%
Set 3) 1 Rep @ 75%
Set 4) 1 Rep @ 80%
Set 5) 1 Rep @ 80+%
Set 6) 1 Rep @ 80+%
Set 7) 1 Rep @ 80+%
WORKOUT
“Diane, and then some!”
Part 1)
21-15-9
Deadlift 225/155
Handstand Push Ups
*Time Cap 10 Min
*At 10 Min begin Part 2)
4 Min Max Distance Handstand Walk / or / Max Rep Wall Walk :)
Read MoreSTRENGTH
EMOM 10
1 Clean & Jerk @ 80% of 1RM
WORKOUT
AMRAP 17
20 Clean & Jerks 95/65
20 Front Squats 95/65
20 Pull Ups
20 Box Jump overs 24/20”
Read MoreHEAVY DAY
Back Squat
10x1 77-87% of 1RM
*Aim to keep all sets in this range!
Bench Press
6x4 @75% of 1RM
Read MoreWORKOUT
CrossFit Open Workout 18.1
AMRAP 20
8 Toes to Bar
10 Single DB Hang C&J 50/35
14/12 Cal Row
Read MoreWORKOUT
4 Rounds:
50ft Single Arm DB Overhead Walking Lunge 50/35
50 Doubles / / 100 Singles
…Directly Into:
3 Rounds:
20 Alt. DB Snatch 50/35
10 Burpee Pull Ups
…Directly Into:
2 Rounds:
200ft KB Farmers carry (2x53/35)
40 Hand Release Push Ups
Read More